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Dead lift/foot position
- Thread starter gstacker
- Start date
I use the same set up everytime. I'm strongest with my feet just inside shoulder width.
That wide stance you mention is "Sumo" stance. It's more hips and less back compared to the conventional deadlift.
That wide stance you mention is "Sumo" stance. It's more hips and less back compared to the conventional deadlift.
for assistance to the deadlift posterior chain, quads, core, forearms, traps and upper back are where you wanna be hitting, of course not all on the same day but its pretty easy to hit some shrugs after deadlifts, i do it as im unloading the bar, dont use straps and this will work your grip too. for posterior chain i like RDL. A great leg assistance move I think are walking lunges or one legged squats as they work hips hams glutes and quads together. You already made a thread about abs too. Upper back I like bent over rows, one arm rows, chins and facepulls. Technique work in the deadlift will also help especially utilising the glutes more
wait and see what southern lord has to say too he might have some good ideas
IMO sumo is great if you lift in supportive gear and already have a super wide stance squat. I prefer convetional stance for those reasons above.
What kind of rep ranges are you training your dead with? How do they fit into your whole routine? Is it a BBing or PLing type routine?
gstacker
New member
Ya my grip an forarms are deff not the weak link and my abbs I've been training at least 4-5 days a week there hard as he'll already I'm feeling great.... My problems I'm having and sl has seen my lift as well as glad.. My hips arnt getting low enough and I think my arms arnt inline with my shoulders down to the middle of my feet, I'm afraid when I correct my form my strength won't be as much.... Do I swallow my pride n go down in weight till I get it? Or jus use the same weight till I perfect it? I really didn't wana post the vid on the open forums but I just might.. I really want this
I'm feeling great.... My problems I'm having and sl has seen my lift as well as glad.. My hips arnt getting low enough and I think my arms arnt inline with my shoulders down to the middle of my feet, I'm afraid when I correct my form my strength won't be as much.... Do I swallow my pride n go down in weight till I get it? Or jus use the same weight till I perfect it? I really didn't wana post the vid on the open forums but I just might.. I really want thisQuads really a major link to it? If it is I'm sure that's my problem barly comming back from a bad knee injury in march... Legs are crap
well yeah quads break the weight from the floor why do yuo do 5 sets of 225 5 sets of 315 then a set of 405 then 5 more sets? hell i just pyramid up i only do 5 sets maximum only 1 real work set...
gstacker
New member
Ok here it is pick me apart... I've gotton some helpfull advise and videos to study from sl already please chime in
YouTube - 405x3
YouTube - 405x3
I'm hoping he meant 5 reps
I'll prolly get flamed for this by the hardcore motherfuckers, but close stance leg press for sets of 8-15 have helped my deadlift out a lot recently. I'm a squat guy, but for the past few months I've done leg presses religiously after squats. I'm moving some decent weight on the hip sled and leg power and strength off the floor is the best it's ever been and I think the leg press has played a big part in it.
Your DL form was very decent and 405 is a lot of weight. I think one of your problems is your lever lengths. You're what? 5'7"? and I bet you have short arms too, right? The deadlift set up for you will be a lot harder than for a guy like me with a short torso, long legs, and monkey arms lol
Last year when I did deads I would bounce my reps off of the ground and I used straps on my work sets. I changed my form up quite a bit at the start of the year and went to dead stop paused reps and I started using the hook grip as much as possible. At first my strength went down since i wasn't cheating or using straps lol. Eventually my strength caught up and surpassed where I was at this time last year by a lot. Changing your form and getting it dialed in might suck at first, but you will reap the rewards in the long run.
Oh yeah,.... EM's advice about Dl assistance work was spot on as usual
gstacker
New member
Oh I don't discount the kid all he does is study this shit all day, fuker doesn't even have time to clean his room.
An ya I do 225reps takes me abot a hour to do one set lol
but ya I'm going to stop doing the touch in goes, I didn't realize how gay that was till I recorded it...
Going to be a grind getting to were I want to be, my squats I'm only working with 185lbs right now
1. Stop touch n go
2. Involve legs to start motion
3. Hips lower
4. Decrease weight?
5. Get arms inline with shoulders to middle of feet
that about it? What about a strentgh routine is mine crap like em said or what?
An ya I do 225reps takes me abot a hour to do one set lol
but ya I'm going to stop doing the touch in goes, I didn't realize how gay that was till I recorded it...
Going to be a grind getting to were I want to be, my squats I'm only working with 185lbs right now
1. Stop touch n go
2. Involve legs to start motion
3. Hips lower
4. Decrease weight?
5. Get arms inline with shoulders to middle of feet
that about it? What about a strentgh routine is mine crap like em said or what?
i didnt say your routine was crap i said its alot of sets. be careful using touch and go with hex plates also. and when concentrating on arm placement make sure they are straight, imagine they are chains or steel rods that just attack you to the bar.
i tidying my room a bit today actually
i tidying my room a bit today actually
thast way to many sets..ur burnt out before you go
i do
45 x 10 to get blood flowing
6x 135
6x 225
3x 455
3x 465
3x 475
i only do 3 reps per set and i pyramid..i strained my hip on sep 10th and was out for a month..im slowly bringing the back and legs together..
im hoping by spring ill be 525+ deads and 450+ squats..hitting the hgh on jan 1 to get my tendons redy for the stress
i do
45 x 10 to get blood flowing
6x 135
6x 225
3x 455
3x 465
3x 475
i only do 3 reps per set and i pyramid..i strained my hip on sep 10th and was out for a month..im slowly bringing the back and legs together..
im hoping by spring ill be 525+ deads and 450+ squats..hitting the hgh on jan 1 to get my tendons redy for the stress
gstacker
New member
k i deff wouldnt mind a lil less work im pretty spent after doing deads makes the rest of my back work out suck soothast way to many sets..ur burnt out before you go
i do
45 x 10 to get blood flowing
6x 135
6x 225
3x 455
3x 465
3x 475
i only do 3 reps per set and i pyramid..i strained my hip on sep 10th and was out for a month..im slowly bringing the back and legs together..
im hoping by spring ill be 525+ deads and 450+ squats..hitting the hgh on jan 1 to get my tendons redy for the stress
45x10
6x 135
3x 315
3x 365
3x 405
what do you think? is that enough to gain some strength? by the way did you get a chance to view the you tube link and check my form? any corrections i missed id like to know
I couldn't really tell in the video. Only thing I wouldn't do is bounce the weight. That's alot of stress on the joints and muscles.
I'd try that, 3 warm up sets and 3 working sets. When you find ur comfortable weight add 10 lbs to each set and pyramid up. Deads aren't something you want to push. Make sure ur comfortable. Take one weird twist r turn and ur out for a while with injury
I'd try that, 3 warm up sets and 3 working sets. When you find ur comfortable weight add 10 lbs to each set and pyramid up. Deads aren't something you want to push. Make sure ur comfortable. Take one weird twist r turn and ur out for a while with injury
Scotsman
New member
Oh I don't discount the kid all he does is study this shit all day, fuker doesn't even have time to clean his room.
An ya I do 225reps takes me abot a hour to do one set lol
but ya I'm going to stop doing the touch in goes, I didn't realize how gay that was till I recorded it...
Going to be a grind getting to were I want to be, my squats I'm only working with 185lbs right now
1. Stop touch n go
2. Involve legs to start motion
3. Hips lower
4. Decrease weight?
5. Get arms inline with shoulders to middle of feet
that about it? What about a strentgh routine is mine crap like em said or what?
In addition to those things:
6. start out closer to the bar (for every inch the bar starts away from your shins you need an extra 40lbs of force to move it)
7. Don't pop your hips at the beggining pull smoothly into the bar.
8. Tighten your lats right before you start to pull.
9. Lead up with your chest.
10. Drive your hips forward (you have almost no hip drive).
11. Especially since you aren't using rouhd plates make sure you reset your distance from the bar on every rep since you can't roll the bar back to you.
12. Pull in air at the bottom and tighten your core as much as possible.
13. Move your toes out just slightly, but leave your heels where they are.
Also don't bother with sumo pulls unless you plan on switching your stance completely. They will not help address any of the issue mentioned so far. And as SL said unless you plan on using a suit and squat really wide no purpose in doing them.
Cheers,
Scotsman
Scotsman
New member
Video is the best way to check your form becasue YOU get to see it. I can tell you all day long what your are doing wrong to no avail. As soon as you can see it you can correct it.
Also try and get an angle a little more to the side next time. It will help you see how you are utilizing your legs and hips better. Not straight on from the side but about half way between there and where this vid was taken from.
Keep up the good work man and never be afraid to lower the weights to perfect your form. Better form will make your gains be bigger and come faster.
Cheers,
Scotsman
You could get 8+ reps with someone in your face motivating you!
Your first rep looked great. From there on you set up totally differently (partly because of the 10 stupid sided plates they are making you use). Let the bar rest on the floor between reps. You are stiff legging it down to the floor which puts you in THAT position on the way up for the 2nd and 3rd reps.
You have SOOOO much more in your man! I wouldn't be surprised to see you pull 550 in the next couple of months.
Agree with everything that you said but this one... I start with the bar about mid foot or farther, sometimes over my toes. And I wear a 16 (50.5) shoe. I set up as close as I can yet ensuring that the bar does not ever touch my shins on the way up. And even that far away...I sometimes end up with a nice scrape on my right shin...
Scotsman
New member
I got the 40lb figure from a recent biomechanics study (haven't seen the whole report). I start with the bar almost touching my shin but almost never hit it on the way up. I do somehow hit them on the way down though (really not sure how I accomplish that). I'm right behind you on the shoe size too 14. Also I typically hit my left shin, probably since I pull right hand under.
Cheers,
Scotsman
I agree with the posts saying you have much more in you! and lots of good points in here for you to adjust to. Do your light warmup reps (45,135) quite slow and concentrated, and make sure you execute them exactly the way you want to, which would be the way that is being told on here, dont just blast through them in a hurry to get to the big weights, thats what I often do without realising.
if there is anything wrong with these videos will someone tell me because this is what iv been following for my deadlifts lol
Here is a good video about executing each rep of the deadlift from diesel crew:
And here is a good short video of setting up for the deadlift:
if there is anything wrong with these videos will someone tell me because this is what iv been following for my deadlifts lol
Here is a good video about executing each rep of the deadlift from diesel crew:
And here is a good short video of setting up for the deadlift:
gstacker
New member
Wow! Thanks bro very motivating... Ya the very first thing I noticed watching myself for the first time was that touch n go has to go, deff need to reset between reps. I wish I did have a work out partner to push me... Maybe jus recording it will be what I need, knowing that I'll post it up an u guys will be critiqueing it...
Yeah I keep it the same.
I had this debate with some guys about Westside barbell. On dynamic days they'd bench with varied grips. BUT for squats and deads it was always the competition stance. So I said why not keep it all the same? Made sense to me.
So yes, my stance for deads is always the same. Especially when going for that big pull. Obviously a sumo stance is different for conventional deadlift.
What position would ideally enable to lift the most when going for a one rep max, if there is such a position?
Tblock1
New member
They actually max effort box squat with a close stance and to a low or high box. They also do sumo pulls to strengthen the hips...if it is a weakness.
the position that you are most used to...
it might not be a good idea changing up stance and pulling for a max without training in that stance for a while...
...and everyone will be stronger in different stances, so its really somthing you just have to expirament with...
It makes sense and I agree with your logic
but some say that narrow stance would enable you to lift more if you are trained in that way
Whatever you do will be the most comfortable but I believe sumo style allows you to pull more weight since the bar has less distance to travel? Im not sure tho, ive never done them. I would feel like my groin would snap in half if i ttried pulling 5 plates sumo style
I am a horrible sumo puller.
bblazer
Banned
Yea, but I'd bet you's look good doing it. Plus you could just get some of those 6" wide 45 lb bumper plates and load up the bar and make it look like you are pulling 9+.
B-
R
rahl
Guest
Good discussion guys. I'm just starting to Deadlift again after years nursing a back injury. A lot of helpful vids in there. Thanks!
I have an idea...
bblazer
Banned
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